JAN 5TH 2019 OPEN PROGRAM

WARMUP

8 burpees x 9 min

MOBILITY

2 min banded lat/lizard stretch right arm

2 min banded bent arm tricep stretch right arm

2 min banded lat/lizard stretch left arm

2 min banded bent arm tricep stretch left arm

2 min banded elvated pigeon right leg

2 min banded lizard right leg

2 min banded elevated pigeon left leg

2 min banded lizard left leg

2 min butterfly

2 Min elevated lat stretch

ACCESSORY

30 hollow rocks + max Lsit x 4 rnds nft

METCON

7 min amrap of 30 du + 20 DB PS 50/35#

MARGAUX 2019 GAMES PREP

WARM UP

2500m chill pace row or 30 min chill concept 2 bike ride

30 min mobility

WEIGHTLIFTING

max snatch

max clean n jerk

max front squat

max bench press

rest as needed

INTERVAL METCON

5 min on 2 min rest 3 rounds only

15 chest to bar + 10 cal row + 10box jumps 30/24 + 5 BMU - on the rest walk 100m farmer carry 50/35

rest as needed

METCON 2

21 muscle ups + 100 du + 15 mu + 100 hsw + 9 mu + 100 airsquats for time

Margaux AlvarezComment